Ready, Set, Breakfast — the Importance of Morning Munching

Check out these breakfast tips and nutritional facts from Anna to fuel your day with energy and make the most of your workouts.

by: Anna Renderer

What Should I Eat Before My Workouts? The food you eat before a workout should be relatively higher in carbohydrates (low-GI) to maximize glucose availability, and relatively low in fat and fiber to minimize gastrointestinal distress. The amount of food you eat varies from person to person. For morning workouts, it’s best to eat a small amount of rapidly digestible carbohydrates, such as a slice of bread or a banana. If you exercise in the afternoon or evening, you may want to have a light snack right before a workout, especially if it’s been more than three hours since your last meal. Don’t consume carbohydrates with a high glycemic index (i.e. candy bar, cookie) since those sugars will burn out quickly and reduce your fat loss post exercise.

Pre Workout Suggestions:
Morning

• Slice of bread, lightly buttered or spread with peanut butter
• ½ banana
• ½ cup of whole-grain cereal with low-fat milk or soy milk
• ½ cup fruit smoothie (fruit, low-fat milk or soy milk, dab of peanut butter for extra taste)
• Cereal bar or morning muffin (look for whole-grain)

What should I eat after a workout? For optimal recovery after a workout, you must east at least 30 minutes to an hour after exercise. It is important to replenish your stored energy that was lost during exercise with carbohydrates. It is also important to eat some protein to help repair muscles, especially after strength training. The amount of refueling will also depend on the intensity and duration of the workout. For many of you, the intensity of a workout is hard and the duration is an hour. You are combining both strength training and cardio in the same hour, meaning that you need a balance of both carbohydrates and protein after a workout. Make sure that your meal post workout balances macronutrients and calorie consumption.

Post Workout Suggestions:
Morning
• One or two poached eggs on whole-wheat toast
• Whole-grain cereal or oatmeal with low-fat milk and fruit (berries or raisins)
• 3 scrambled egg whites with spinach topped with salsa, slice of toast • Open face banana sandwich (slice of toast topped with ½ banana); ½ cup of yogurt on side
• Yogurt parfait (low-fat yogurt with berries and whole grain cereal)
• Mocha Morning Smoothie (mocha whey protein, yogurt, milk, coffee); see recipe below on how to make this easy treat.
• Make any protein smoothie (include protein and carbs).
• Make a veggie frittata – it’s a great post workout meal.
• Make a batch of breakfast bars or muffins using whole-wheat flour for on the go quick meals. You can often freeze these and take out just what you need for the week ahead.

Other great breakfast ideas:
Breakfast taco: shredded lowfat cheese on a Flatout wrap, microwaved and topped with salsa. For more protein, you can even add a scrambled egg and turkey bacon. To include more veggies, try adding chopped spinach.
Grab ‘n’ Go: Stock up on granola bars, such as the Kashi Trail Mix Bar, which combines four grams of fiber and six grams of protein to keep you full longer. Granola bars can be a healthy choice to grab and go — just make sure to keep the fat grams low and the protein and fiber totals high! You can also check out NFE teammate Diantha Velasquez’ homemade bars (see Di’s LaLa Bars).
Flax: Sprinkle flax seed in your yogurt or cereal to reap the benefits of Omega 3′s. Go Greek: At 14 grams, Greek Yogurt packs more protein than regular yogurt, and the texture is creamy and delicious. The NFE Sellersville Staff likes the Chobani brand, which comes in a variety of flavors including pineapple, peach, blueberry and honey.
*Kid Friendly* Banana Dog: peanut butter, a banana and raisins in a whole-grain hotdog bun.

Morning Mocha Smoothie Recipe
- 2-3 ice cubes
- 2 heaping spoon-fulls of plain low-fat yogurt (high in carbs and protein)
- 1 scoop of mocha whey protein
- ½ cup coffee
- ½ cup of low-fat milk (optional, use water instead)
*Blend together the following ingredients. Enjoy the day with some carbs, protein and caffeine!

Along with Anna’s expert training experience, DVD performances and affiliations, she is a running enthusiast, completing the 2009 San Diego Rock ‘n’ Roll Marathon, 2007 & 2008 La Jolla Half Marathon, 2008 Carlsbad 5K and 2005 Boston Half Marathon. Check out more of her training tips atwww.bridalbodiez.com.

How to Fuel Your Next Ride

by: Robert Panzera

Learning to carry and consume food while training may improve performance (and mood). The off-season is a good time to learn how much to consume and how often you need to consume proper calories to ensure you are maximizing your training potential.

Glycogen Depletion On-The-Go

Your body needs muscle glycogen to function properly through the entire exercise period. This graph depicts how various fuels are used to attain 100 percent of your energy when exercising:

As you can see muscle glycogen (yellow) starts off providing nearly 50 percent of your fuel at time zero and is almost depleted after four hours. It is important to note that the exercise bout depicted is 70 percent of VO2 Max, which many of us would consider a “recovery” pace. Note that you can substitute the energy loss from depleted glycogen with carbohydrate ingestion (red).

Cyclists can fend off a “bonk” (i.e., a severe depletion in available energy stores, which adversely affects performances) by simply cruising and eating. This may be more difficult at high intensities, or when out for more than four hours of endurance. In these instances, you have to “train yourself to eat” before exercise, during exercise and after exercise.

The following are tips to ensure you are consuming the proper calories at the proper times. Adhering to these tips require commitment, foresight, and a willingness to experiment and learn.

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